How to Eat Less Sodium in 7 Easy Steps

How to Eat Less Sodium in 7 Easy Steps Large pink sea salt on blue background. Studio Photo

    So you like salty food? Do you feel that your meals don’t have enough flavor if you don’t use that much salt? Well, we understand that, but high doses of sodium aren’t healthy for you. So here a few tips on how to eat less sodium, but still feel satisfied with your food!

    Sodium can be found everywhere in nature, your body included. It is an essential nutrient, something you really need in order to survive. The optimal dose is somewhere between 2/3 of a teaspoon and 1 teaspoon, depending on your own organism.

    So what does too much sodium do to your body? It pulls more water into your blood vessels and increases the volume of your blood, which leads to a higher blood pressure. Over a long time period, this can lead to heart disease.

    So here is how you can protect your heart from being broken... by sodium.

    7 steps to eat less sodium

    1. What’s your optimal dose?

    If you’re over 51 years old, African American, or have problems with diabetes, chronic kidney disease, a history of heart disease or hypertension, then you should only consume 1,500 milligrams of salt per day, 2/3 of a teaspoon. If you don’t fall into either of these categories, your doctor can tell you how much salt you should be consuming daily.

    2. Find out how much salt you consume

    Estimate by reading nutrition labels, comparing brands and their sodium, and checking out nutritional information for restaurant menus.

    3. Change your sodium intake for 3 weeks

    You can reprogram your taste buds in 3 weeks, which means that, if you keep your new sodium intake constant for 21 days, then you won’t need as much salt in your food.

    4. Remove processed foods from your diet

    Even if they don’t taste salty, they probably contain a large dose of sodium. So just try to eliminate or just cut down on the processed foods.

    5. Take it step by step

    Don’t change your menu overnight. Try to make baby steps in the direction you want. Remove the saltiest items from your menu first.  Or at least half of them.

    6. Use an app to track your sodium intake

    Like Sodium Tracker, if you have an iPhone, and EZ Sodium Tracker if you have an Android phone.

    7. Cook more at home

    This way you can control better the salt quantity. Don’t salt the food while cooking, sprinkle it after the meal is ready. Use the larger crystal salt, because this way you tend to use less.

    I’m a pop culture nerd who thinks too much about fried bacon, Buffy the Vampire Slayer and life, the Universe and everything. I love food and sometimes you can see that on my hips, but I don't care that much about that.
    What I do care more about is trying to eat healthier, even though I admit that I like to indulge in my food fantasies. I’m addicted to puns, so forgive me for that when you read my articles. I now know too much about nutrition to be fun to hang out with. So long and thanks for all the fish-based omega-3 fatty acids.

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